20 Natural Sleep-Inducing Habits That Help You Gently Drift Into Dreamland

Akanksha Sharma

18. Limit Alcohol as a Nightcap

Happy senior man drinking wine while having dinner with his family at Christmas. Photo Credit: Envato @drazenphoto

Although alcohol can make you drowsy, it disrupts the deeper stages of sleep and causes frequent nighttime awakenings. It can also interfere with REM sleep and lead to dehydration, both of which reduce sleep quality. If you enjoy a drink, try to consume it at least 3–4 hours before bed—and hydrate with water in between. Better yet, swap your nightcap for a calming herbal tea or a magnesium-rich snack. Prioritizing true rest over temporary sedation helps your body recover more fully and leaves you feeling more refreshed in the morning.

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18. Limit Alcohol as a Nightcap

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